Maca For Nutrition
Curious about how maca root can enhance your nutrition and support better health? In this article, we’ll explore the key nutrients in maca, their potential benefits for your well-being, and the best ways to incorporate maca into your daily routine. Use the links below to jump to specific sections.
- What Is Maca Root?
- What Are The Macronutrients in Maca?
- The Key Vitamins and Minerals in Maca Root
- The Unique Phytonutrients and Bioactive Compounds In Maca
- What Customers Say About Maca For Nutrition
- How To Get The Most Nutrition from Maca Root
- Which Maca Has The Most Nutritional Content?
- Is Maca O.K. for Everyone To Take?
- Final Words
Maca Nutrition
Maca root is a powerhouse of nutrition, packed with essential vitamins, minerals, and antioxidants that support overall health. Rich in vitamin C, iron, potassium, and B vitamins, maca helps boost energy, improve endurance, and support immune function. Its high fiber content aids digestion, while plant compounds like flavonoids contribute to better mood and hormonal balance. Whether blended into smoothies, added to coffee, or used in baking, maca is an easy and natural way to enhance your daily nutrition. Incorporating maca into your diet can help optimize vitality and promote long-term wellness.
What Is Maca Root?
Maca root is a unique cruciferous vegetable that grows in the mountains of Peru and Bolivia at very high altitudes. People native to the Peruvian Andes have cultivated it for 1000s of years and eaten it as both a staple food and as a natural medicine. In the past 50 years, maca root has become an important “superfood” for millions of people around the world. Due to its ability to support hormone balance as well as it’s dense nutrient content, maca root powder has become a favorite for all sorts of people looking to add a natural boost to their days (and nights).
Over the past 20 years research on maca has revealed that it has an unusual nutritional profile. Even though it comes from the humble brassica family (the same family as horseradish) it is much more potent than any other related plant.
What Are The Macronutrients in Maca?
Macronutrients are considered to be a group of nutrients from a food that provide your body with energy and the components it needs for life. Typically, they include carbohydrates, fat, protein and fiber. They are called “macro” because they are generally needed in larger quantities than other types of nutrients.
When it comes to maca root, the distribution of the main macronutrients is: 60-75% carbohydrates, 10-14% protein, 8-10% dietary fiber and 2-3% healthy fats. From this list you can see that maca is a low-fat food that contains a nice balance of the other 3 macro nutrients.
The dietary fiber found in maca root works to support digestion, gut health and proper elimination. Doctors consider that adequate dietary fiber consumption is essential in maintaining a healthy digestive tract.
The protein in maca is of course 100% vegetable based and vegan. Interestingly maca contains nearly all aminos acids (18-22), including all 9 amino acids that are considered essential for life. In addition, the protein found in maca is simpler than animal protein and easier for the body to break down and use.
Finally, the carbohydrates in maca are an excellent source of sustained energy. Interestingly, although maca does contain some natural sugars, they are low on the glycemic index, do not spike blood sugar and are considered safe for diabetics.
The Key Vitamins and Minerals in Maca Root
Maca root also contains several vitamins and minerals in quantities high enough to make a noticeable difference.
The major vitamins in maca root:
- All raw maca contains a good amount of vitamin C, which is well known to support the immune system and overall vitality. Note, however, that pre-cooked /gelatinized maca products do not contain vitamin C since it is sensitive to heat
- Maca root also contains significant amounts of B vitamins including B1, B2, B6 and B12. These vitamins are crucial to enhance metabolism, increase brain function and boost energy. B vitamins are especially important for vegans and vegetarians since they avoid consuming red meat which is naturally high in vitamin B.
The major minerals in maca root are the following:
- Iron, which supports red blood cell production.
- Copper, which is important for energy and nerve function.
- Calcium, which is needed for bone health.
- Potassium, which helps regulate blood pressure and muscle function.
- And Zinc, which can aid in immunity and hormone balance.
The Unique Phytonutrients and Bioactive Compounds In Maca
Beyond the common nutrients, maca root also contains an array of unique phytonutrients and bioactive compounds that can really make a difference.
There are four major categories of note.
- First are glucosinolates. These compounds, common in dark leafy greens among other plants are known for their antioxidant and detoxifying properties. They have also been linked to anti-cancer properties as well. All of our premium maca products contain higher levels of glucosinolates.
- Second, maca root contains flavonoids in significant enough amounts. These nutrients help combat oxidative stress and can fight inflammation.
- Third, the alkaloids in maca can contribute to mood-enhancing effects that are often associated with maca.
- Finally, the plant sterols found in maca root support hormone balance and cardiovascular health.
The major benefits of maca root, as confirmed by consumers as well as animals studies can be summarized according to nutrient type:
- Energy and endurance (carbohydrates, B vitamins, iron).
- Hormonal balance (plant sterols and glucosinolates).
- Brain function and mood (B vitamins, flavonoids, alkaloids).
- Immune support (vitamin C, zinc, antioxidants).
What Customers Say About Maca For Nutrition
In general terms, customers report a larger variety of health benefits of maca. We’ve heard from customers reporting improved menopausal symptoms, decreased erectile dysfunction, improved sexual function, increased libido, more energy and endurance, decreased blood pressure, improved cognitives function and much more.
Here are a few of their words:
"I have been looking for a good food that can provide an excellent amino acids profile for an active lifestyle and workout regime. This product provides that. It has great nutrient value and I enjoy the flavor. I incorporate it in my oatmeal each morning and I enjoy the earthy flavors. I intend to keep using it long term as a component of my overall nutrition program." -L.J.
"This is an absolute cornerstone of my personal nutrition. I love the natural feeling of energy and vitality maca gives me! Capsule form makes it very easy to take regularly and travel with. You can still taste and smell the freshness!" Matthew Hall
"I'm a 59 year old man. I've been using black maca for a couple of years as a nutritional boost. I mix a heaping teaspoon with water in the mornings roughly 30 minutes prior to going to the gym... It gives me more energy. I have more endurance. If for some reason I miss it (running late, whatever) I can tell...I won't have as much "gas in the tank"... I highly recommend Black Maca..." - Jeff Austin
"We are retired and use maca for the nutritional boost. I am a Master Gardener and have huge flower beds to maintain. I live to be outside during the summer--live in Mid-west. My husband plants a big vegetable garden and is busy remodeling. We use maca in blender drinks and it keeps energy levels steady throughout the day. I also use for hormone balance and maca helps with hot flashes." -The Gardeners
"I've tried various maca brands over the last 20 years and The Maca Team brand is very special. There is definitely a difference when it comes to the quality and colors of the maca. This red maca does seem to nourish certain parts of my body while the black maca nourishes something else. I know I've been missing the nutrition these maca provide. I'm 75 years old and bodies wear out, but I'm finding I'm regaining a functioning body. How wonderful is this?!?!!!" Janis Ihrig
How To Get The Most Nutrition from Maca Root
To get the most out of maca it’s important to take the product regularly and consistently. Maca root is food and requires time to work. The ideal serving size is between 3 and 9 grams daily for most people. You can take maca either in powder, capsule or extract form. Whatever you choose, stick with it for at least 2 months to maximize your chance of significant benefits. Once you’ve taken maca consistently for at least 2 months you can take 1 or 2 days off each week.
Which Maca Has The Most Nutritional Content?
While all maca colors are nearly identical nutritionally, red maca has been shown to be slightly higher in most phytonutrient content levels. We typically recommend a red maca product for anyone seeking a nutritional boost.
More important than color is to make sure that any maca product you take is
- Grown in Peru
- Grown Organically
- Harvested at the right time
- Processed shortly before packaging
- Kept fresh and stored properly
Is Maca O.K. for Everyone?
Maca root is a food that has no known side effects. It is suitable for most people, although anyone with digestive sensitivity should use gelatinized maca instead of a raw maca product. Note: Anyone taking blood pressure medication should monitor their levels carefully as maca can reduce blood pressure.
You should always consult a competent and knowledgeable health care professional before taking Maca if you have any doubts or concerns about adding maca root to your diet.
Final Words
In conclusion, maca is truly a “super” food. Maca’s nutritional density and unique combination of nutrients makes it a valuable contributor to overall health and wellness. Since it’s been consumed for 1000s of years it is considered safe and can be taken by most people regularly without issue.
Enjoy the day!
